Follow a pre-sleep ritual

Eat your final meal two hours before going to sleep
Eat between 7 pm and 8 pm.

Spend quality time with family and friends
Devote at least one hour of your night to your beloved ones, or to other relaxing activities that do not involve the use of technology.

Prepare your bedroom accordingly
Go to bed between 9 pm and 10 pm and make sure the room is cool, dark, and technology-free.